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24.01.2022 A game of ‘Guess Who?’.....Or a FPT female performance team zoom meeting discussing all things running-related including: - sponsorships - how to get comfortable posting on social media - how many COVID tests we’d had - team goal setting ... - mentoring and support requirements. Bring on 2021, it is going to be an awesome year!

24.01.2022 Strava: Am I a Fan? Here are Coach Michelle's thoughts on Stava. I’ve been a Strava user since 2011 and in that time I have logged 30,000km of running! When I look back at the stats and history it's almost like looking into a photo album. It is a good history of where my running has taken me: from being super fit, through two pregnancies and onwards to being a coach. But for me, I don't share all of my runs (shock horror). I keep a mixture of public and private activities. W...hy? Because my running is for me, I don't need everyone to see every recovery run or set of strides I do. I certainly don't need my followers to see or give me kudos for the extra 500m my watch missed or the walk to the shops to get milk... but hey, that’s just me (and I'll probably give you kudos if you do). I also use another tool to communicate with my coach so it's not my only information tool. I believe Strava as a running tool comes down to each individual. Why someone uses it and if that reason is ‘healthy’ are key factors for me. Strava can be a positive tool: - It can be a great motivator: ‘my friends all ran today even though it was wet and cold, I guess I too have no excuse!’ - It can give you a good indicator of your fitness: ‘that was my fastest climb, segment or course record’ - It can give a great insight into local training groups or prospective training partners - It has some great features including stats, history, volume, elevation - I love Strava routes for planning new courses. But Strava can also be a negative influence: - It can be a major de-motivator: ‘I’m injured and seeing everyone else running makes me feel even worse’ or ‘ I’m so slow, I used to be so much faster, I don't know why I am doing this anymore’ - It's all about the external attention: ‘I don’t feel good about my run unless everyone knows about it and has given me kudos’ - It can let our egos get the better of us. ‘I want my run to look good so I’m going to run at 4min/km pace and call it an easy recovery run even though I’m now injured and can't run for 2 weeks.’ - It can cause us to lose focus on our own training and what our body needs. ‘I have to run today even though I haven’t had a day off because my friend ran and I don't want them to be better than me.’ - Comments on your activity can be unhelpful and knock your confidence. Tips to make sure you keep your Strava relationship healthy: - Understand why you are using Strava and what you want to get from it - Make sure you only follow friends or people who inspire you or who’s training is realistic and healthy - Don't let it interfere with your training goals or your relationship with your coach If you would like to read more head to our 'Running Library' https://www.trtrunning.com/news/

21.01.2022 Let’s make sure we learn something from this year. As runners we typically like to set a goal and plan the training, ticking off the boxes on how we can achieve our goal. And for most of us this is how we maintain our motivation. Except this year, this year we’ve had to use Or find something else. For many it’s been focusing on training differently, tackling new sessions, our own time trials or creating other challenges. ... For Hannah, it’s been a tough few months, training on her own in the freezing temperatures of Armidale and getting overloaded with work. There’s been a lot of anxiety, stress and feeling unmotivated. Hannah’s a natural racer, it’s what she loves about the sport. But finally Hannah was lucky enough to race on the weekend in the 30km Duval Dam Buster. Leading into the race Hannah was getting anxious, putting pressure on herself and deciding there was no way she could be better then last year. I asked Hannah to let it go, ‘you’re so lucky to have this opportunity! Don’t worry or care about the time just enjoy and love every minute of being out there doing what you love!’ Hannah finished 1st female, 3rd outright and 8 minutes off her course record from last year. Amazing. If there’s one thing this year has taught us, it’s exactly that- appreciate our opportunities, enjoy being able to do what we do and quit comparing to last year. We are definitely not the same runners and we will never take racing for granted again. You are an inspiration Hannah, keep up the great work.

20.01.2022 We have such a diverse range of athletes in our running club. Over the coming weeks, we will be showcasing the depth in our club. We are so lucky to have such great people as part of our running community. Here is Jayne another TRT legend! How did you get into running?...Continue reading

19.01.2022 Everyone has mixed emotions at the end of a race, but what happens between the time you decide to embark on a challenge and when you complete it, is what the journey is all about. A little over a week ago, right across the world the Boston Virtual Marathon came and went. Runners from all over the world ran 42.2kms. Some on trail, some ran with mates and some prepared their own course and went out with a purpose. I was lucky enough to share in an experience that I saw from th...e outside. Another coach and her runner experiencing the joys of finishing her own 42.2 challenge. The end of the race, some tears of the coach and athlete, family and friends being there, hugs, smiles and then the celebration. It put a smile on my face, as in 2020, that has rarely happened. It also reminded me of all the runners I have coached and been at the end of the races for. From a coach, these are cool moments, and for me they are the most important. Those tears at the end are not the race itself. It is the actual journey of the Coach and athlete that leads to that point. Like in team sports. Winning the grand final is not that day. It is about the full season, the development, the struggles, chats, reassurance plus everything else that goes into it. It is a part that a lot of people do not understand. From the outside, they see a program, they see runs on Strava and comment ‘Awesome run, when maybe it wasn’t. They may see how many km’s they run in a week, or how fast and think wow, but from the outside they never really have a clue what’s happening on the inside. It is the coach and close friends and family that actually see what’s happening. The people around them are part of that journey. Coaching in my eyes has its own 20/80 principle. 20% of the program and 80% of what happens within that training block. It is what makes coaching so enjoyable, challenging, frustrating but bloody rewarding at the end. You see, training for a race is a journey. It is a journey that the athlete chose, and that they allow you to be part of. And the reward is that finish line at the end. If you would like to join our TRT running community check out the link below for more info. https://www.trtrunning.com/news/the-journey/ Gary Mullins

18.01.2022 Robyn Bruins absolutely smashed the Heysen 105 in SA on the weekend, coming FIRST and setting a new course record! Robyn is an inspiration to all runners, she is part of our TRT Female Performance team and no doubt you can see why! It had been almost 2.5 years since her last ultra which was in Spain in 2018, since then she has had a gorgeous kid, juggled full time work, juggled both her and Tim training and injury. Awesome effort Robyn.

16.01.2022 Last week our TRT club knocked out a 400m beep test event. Held over the whole week at each of our sessions. Everyone was on fire!! The event was a concept of @michellemcadam01 ... It has been awesome to be at our group sessions timing, yelling and creating chaos. The best part has been the team atmosphere. Banter, laughter, cheering and fist pumps at the end. It's good to have a positive team spirit and support. Great work TRT. Who is ready for our next challenge?? #fun #trackrunning #trailrunning #roadrunning #trusttheprocess #beeptest #athleticsaustralia #athleticsnsw #aura #squareonephysio #purerunning

15.01.2022 Here are the winners - special thanks to all of our sponsors!! Message Noemi Bangel for prize collection. Happy Running !!!

14.01.2022 Let’s Race "Life is either a daring adventure or nothing at all." -Helen Keller And those who sign up for ultra races have either been dared or are after an adventure.... As the dust settles on the Blue Moutains and the UTA, we want to congratulate those who toed the line for the UTA 100, 50, 22, 11. As always there where some awesome results, some digging deep, and some heart breaking moments. Well done to everyone who ran the UTA. A few special mentions. Simon L - This 100k, your first and extremely gratifying. @alisonflemming - we know your 50k was special. @michigailey - your first 100k and a top 10 @purerunning.com.au - crushed it. @rundave91 & @noemibangel Top 5 in your catagory. On the same weekend TRT'r @katherinegambell broke 90 minutes for the Great Ocean Road 23ks. Great work team. We can't wait to see what is next. #squareonephysio @uglowsport #trailrunning #ultrarunning #ultratrailaustralia #roadrunning

14.01.2022 We are SUPER PUMPED to announce our Ponds Launch Date....27th October. That will give you enough time to rearrange your diaries and convince your friends to come along to join the TRT running community at the Ponds area. The sessions will be on Tuesdays. 5:45am - 6:45am and then 7:00am - 8:00am... Who is as excited as we are to be embarking on this next chapter of TRT as we expand our wings over Sydney!?

12.01.2022 Let’s Race..... And chill. Last week Sarah Grealy took on the amazing #larapintatrail ... A race over four days. 22, 42, 32, 35 kilometres in one of Australia's most beautiful locations. The Northern Territory. Great work Sarah. From the desert to the ocean. Shoes off, music on, surrounded by the beauty of Sydney Harbour. We need this in our life. #trailrunning #ultrarunning #endurance #marathontraining #trackrunning #purerunning #squareonephysio #uglowsport

11.01.2022 Only 1 week left to enter our amazing Christmas raffle. With $1000s worth of prizes available, you’d be crazy not to grab a ticket or two! Hop online to get yours at: https://www.trtrunning.com/shop/4431/... #trtrunning #squareonephysio #purerunningaus #purerunning #trtrunning #christmasraffle #fundraising #prizes #runnersofinstagram #longrun #athleticsnsw #trailrunning #trailrunningaustralia #marathontraining

11.01.2022 Good Luck Everyone

11.01.2022 Making the most of cancelled races. TRT & The Distance Collective getting together for a 14k & 8k trail hitout. Chilled & Positive vibes. Smiles & mud everywhere. ... Just the way we like it! #trailrunning #trailrunners #instarunner #instarunners #squareonephysio #uglowsport #uglowsportaustralia #purerunning

09.01.2022 What an awesome run by Andy Heyden on the weekend at our TRT ALL IN EVENT. He broke the Australian ( Age Group 45 - 49) 50km Record with a run of 3:05:53. He had a ripper last 2kms to bring it on home! He had a strong lead up to the event with a 16 week program with Gary Mullins. Well done champion! #trtrunning #purpose #patience #trustthepurpose #gothegreen #ultramarathon #trackrunning #roadrunning #trailrunning #clubculture #running #instarunners #run #runner #marathon #halfmarathon #runnerscommunity #training #fitness #nikerunning #runnergirl #10k #5ktraining #racetraining #5k #squareonefitness #purerunning #crosscountry

09.01.2022 Weekend Adventures How good was it to see a mix of races happening again. From the beast of a race @coasttokosci Narrabeen All Nighter, Coastal Classic, Sri Chinmoy 7k.... Great running in Narrabeen with @jess.bx4 & @jenruns123 taking first place in the team's 12 hour. A great 120+ kms. Well done to @leashontherun @pennylkee @sarahgrealy at Narrabeen as well. And to Michael from @purerunning.com.au for his debut 12 hour. To Kay Bretz and his epic adventure at C2K 240k, @michellemcadam01 & @running.trails.n.roads in the beautiful Coastal Classic, and Louise A at Sri Chinmoy 7k. Also thank you to @aewheat For his crewing efforts at Narrabeen & @becstarx @minipresso_worldtour @garymullinscoaching for your crewing adventures in the C2K. Great work TRT'rs. #purerunning #squareonefitness #uglowsportsaustralia #ultramarathon #C2K #coastalclassic #runnersofinstagram #runningmumsaustralia

08.01.2022 Less than a month to go until we start our training sessions in The Ponds area. We know that there are many of the TRT Running Community that are totally pumped for us to start training closer to their area or simply to add another early morning training session to their schedule. Do you want to come and join us? Message us for more info. The sessions will be on Tuesday mornings... 5:45-6:45 am and then 7:00-8:00 am. See more

08.01.2022 The smiles are getting bigger. More races over the weekend for the TRT Team. In Sydney we hadcthe Jabulani 45k, 22k, 12k trail & on road it was the Lindfield 10k, 5k, 2k... Down in Victoria it was the Alpine Challenge, probably close to Australia's hardest 100k, and in Coburg, Victoria, it was the 100k Australian Championships. Some awesome results. We have chosen three. @c.rowbo who raced in the Jabulani 22k. An extremely young 66 year old. 1st in the Grand Master Catagory The next two represent a song "When the going gets tough The tough get goung". @marathon_andy 2nd in the Australian 100k Championships. Was looking at the age group record as well. Was not to be on the day, however he dug deep to still claim 2nd. And Tom Connolly taking on the 100km Alpine Challenge in Falls Creek. A race that you dig deep in and takes great mental strength as well as physical. Another awesome weekend of racing. #trailrunning #roadrunning #endurance #ultrarunning #purerunning #squareonephysio #uglowsports #aura

07.01.2022 Such a fun track event on Saturday night at Narrabeen. it was great to see so many TRT runners out there giving it their best. We had 6 fantastic PBs and 2 track debuts. Thank you to all those TRT supporters out there too, it makes the club what we are, such a fab running community. Thank you to Sydney Athletics Academy for a great event.... See you for the next TRT event!

01.01.2022 Coach @minipresso_worldtour out at the @thepondsparkrun this morning. Two sweet little pbs to Steve and @noemibangel And the rest tapering for a little race in the mountains next week.... The wheel keeps turning.. Great work all. #purerunning #squareonephysio #uglowsports

01.01.2022 Lets Race! As we start to move into Autumn weather some cool results are happening in Team TRT. Over the weekend we had runners in Canberra, Newcastle & triathletes in Wollongong.... Well done to @michellemcadam01 - 1st, Newcastle Marathon @c.rowbo - 1hr:41, Canberra 1/2 @noemibangel - 1/2 marathon pb @ameliagor - 1hr:28, 1/2 Marathon Debut @jen_grubits - 10k @georgiefarrar - 10k ( 7 months pregnant) @the_fonginator - 2nd Age Group Sprint Distance @sebbyandeviemac - Evie running her first race. Its awesome to see the variety of races our team are choosing moving forward. Until next week. #roadrunning #trailrunning #crosscountry #trackrunning #marathontraining #ultrarunning #purerunning #squareonephysio #uglowsports